Kū ʻoe ma ke kahua kaʻa no hoʻokahi minuke ʻoi aku ma mua o ka pono. E nānā paha ʻoe i kou kelepona. E haʻi paha ʻoe iā ʻoe iho e hele ʻoe i ka lā ʻapōpō, ke hiamoe maikaʻi aʻe ʻoe a emi ka piha o ka wahi. ʻAʻole ʻo ka hoʻoikaika ka ʻāpana paʻakikī. ʻO ke komo ʻana i ka puka.
ʻIke he nui nā kānaka i kēia. Ua ʻike kekahi nīnauele o kahi ʻelua tausani poʻe makua o ʻAmelika Hui Pū ʻIa, he hapalua paha ka poʻe e hoʻohaʻahaʻa ʻʻia e ka manaʻo o ka hele i ka hale haʻuki. Aia kahi inoa kapakapa no ia i kēia manawa, gymtimidation, he huaʻōlelo ʻakaʻaka no kahi paʻa maoli i ka umauma. No laila, inā ke hoʻopaneʻe nei ʻoe i ka hoʻoikaika no ka mea e ʻano me he kahua keaka ka lumi piha aniani, malihini, a me ka metala kani āu i komo ʻole ai, ʻaʻohe mea hewa iā ʻoe. Ke loaʻa nei iā ʻoe kahi pane maʻamau i kahi wahi hiki maoli ke ʻano nui loa.
Mai hea maoli mai ka pīhoihoi
Hele pinepine mai kekahi mau mea, a kōkua ke kapa ʻana iā lākou. ʻO ka mua ka ʻike ʻole i kāu hana. ʻAʻole ʻoe maopopo i ke ʻano e hoʻoponopono ʻai ka mīkini, ka wahi e hoʻihoʻi ai i nā paona, a i ʻole ua ʻae ʻʻia ʻoe e hoʻohana i kēlā noho. ʻO ka lua ka manaʻo o ka nānā ʻʻana, ka noʻonoʻo ʻana e nānā ana nā kānaka a pau i kāu hana, kou kino, a me kou hou maopopo. ʻO ke kolu ka hoʻohālike. Nānā ʻoe, ʻike i kekahi e neʻe ana i ka pālua o kou paona me ka maʻalahi, a ʻōlelo ka leo iki ʻaʻole ʻoe no ʻ.
Eia ka ʻoiaʻiʻo mālie ma lalo o nā mea a pau. ʻAneʻane ʻaʻohe kanaka e nānā ana iā ʻoe. ʻO ka mea āu e manaʻo nei e hoʻokolokolo ana i kou kūʻnoho, ke noʻonoʻo nei ʻo ia i kāna pūʻaʻe, a i kāna papa kūʻai, a i ka māluhiluhi ona. Komo nui ka poʻe ma ka hale haʻuki iā lākou iho, e like me ʻoe. ʻAʻole kēlā e hana i ka makaʻu he mea ʻakaʻaka. ʻO ka manaʻo ʻo ka kukui e ʻike ai ʻoe, nou ka hapa nui.
E hoʻoliʻiliʻi i ka kipa mua
ʻO ka hewa maʻamau ka hoʻolālā i kahi hana ikaika nui a piha no ka lā mua. He koi nui kēlā e kau ma luna o kahi manawa āu e makaʻu mua nei. E hoʻoliʻiliʻi iā ia.
- E hele i hoʻokahi manawa e nānā wale. Hāʻawi nā hale haʻuki he nui i kahi huakaʻi iā ʻoe i kou lole alanui, me ka pono ʻole o ka hana. ʻO ka hele ʻana ma ka papahele i ka wā me ka mea ʻole, lawe ia i kahi nui kupanaha o ka pohihihi.
- E koho i kahi hola mālie. Piha pinepine nā kakahiaka mua a puni ka hola ʻeono a me ka pīhoihoi ma hope o ka hana a puni ka hola ʻelima a me ka hapa. ʻAneʻkaʻawale ka waena kakahiaka, ka mua o ke awakea, a me ka pō hope. He wahi kala ke hale haʻuki kaʻawale e aʻo ai.
- E hoʻopaʻa i ka ʻumi minuke, ʻaʻole hoʻokahi hola. E hele wāwae ma kahi mīkini holo, e hana i hoʻokahi a ʻelua mea āu i ʻike mua ai, a laila haʻalele. ʻAʻole ʻoe ma laila e olakino i kēia lā. Aia ʻoe ma laila e hōʻike iā ʻoe iho hiki iā ʻoe ke komo a puka, a ʻaʻohe mea ʻino e hana ʻana.
E hana i kēlā i kekahi mau manawa a oki ke ʻano malihini o ka wahi. ʻO ka maʻa ka hapa nui o ka lāʻau hoʻōla.
E mālama i kahi papahana ma kou pākeke
ʻO ka nui o ka piʻihau hale haʻuki he piʻihau hoʻoholo maoli, ka makaʻu o ke kū ʻana ma waena o ka papahele me ka ʻike ʻole i kāu mea e hana ai ma hope. Hiki iā ʻoe ke hoʻoponopono i kēlā ma mua o kou hiki ʻana. E kākau i ʻekolu a ʻehā hana ma ka papa, nā mīkini a i ʻole nā neʻe āu e hana ai a me ka helu ma kahi. E mālama iā ia ma kou kelepona. Ke loaʻa iā ʻoe kahi palapala ʻāina liʻiliʻi, ʻaʻole ʻoe e hana koke i mua o ka lehulehu. Ke hana wale nei ʻoe ma kāu papa.
Inā hiki iā ʻoe, he waiwai nui ka hoʻokahi a ʻelua hālāwai me kahi aʻo kino kūikawā ma ʻaneʻi. ʻAʻole no ka manawa pau ʻole, lawa wale e aʻo i ke ʻano o ka hana ʻana o kekahi mau mīkini a e loaʻa kekahi e hōʻi kou hana maikaʻi. Hana like nā papa hui i kekahi mea. Haʻi ke kumu iā ʻoe i kāu mea e hana ai ma hope, hoʻopaʻa like nā mea a pau, a neʻe ka nānā mai ou. Ane ʻano mehameha ʻole hoʻi nā papa ma mua o ke kū hoʻokahi ma waena o nā dumbbell.
Kekahi mau mea e hoʻāʻo ai i ka manawa
Ke piʻi ka pīhoihoi ma mua koke a i ka wā o ka hana, kōkua ʻelua neʻe liʻiliʻi e hoʻihoʻi iā ʻoe i lalo:
- E hoʻolohi i kou hanu. ʻO kekahi mau pō o ka hanu i loko no ka helu ʻehā a me ka hanu i waho no ka helu ʻehā, haʻi ia i kou ʻōnaehana aʻalolo ʻaʻole he maoli ka hoʻoweliweli. He mālie ia a ʻaʻohe kanaka e ʻike.
- E hopu i ka manaʻo ʻʻā a hoʻopalupalu iā ia. Hiki i ka "manaʻo nā kānaka a pau he ʻano lapuwale au" ke lilo i "He hou au, a he hou ka poʻe a pau ma ʻi kekahi manawa." ʻAʻole pono iā ʻoe e hilinaʻi piha iā ia. E hoʻopalupalu wale i ka paʻa o ka mana ʻʻino loa.
- E lawe i kahi hoaaloha. ʻO kahi hoa hoʻoikaika, ʻoiai he hou kekahi, hoʻokaʻawale i ka pīhoihoi i ka hapalua a hana iā ʻoe e ʻoi aku ka hiki ke hōʻike maoli.
A e hoʻomanaʻo he koho hoʻokahi ka hale haʻuki, ʻaʻole ʻo ia wale nō. Ua hōʻike ʻʻia ka hoʻoikaika i ka manawa a me ka manawa e hoʻomāmā i ka piʻihau a me ke ʻano haʻahaʻa, a ʻaʻole pili i kou kino inā e hana ʻana kēlā neʻe ma lalo o nā kukui fluorescent. Helu nā mea a pau: kahi hele wāwae i waho, kahi hana i kou lumi, kahi holo paikikala. Inā ke mau ka hale haʻuki he pā hiki ʻole iā ʻoe ke hala, hiki iā ʻoe ke loaʻa nā pōmaikaʻi like ma kahi e ʻano palekana ai iā ʻoe.
I ka manawa e pono ai e ʻimi i ke kākoʻo nui aʻe
No ka hapa nui o nā kānaka, emi ka pīhoihoi hale haʻuki ke maʻa ka wahi. Akā, inā he ikaika loa ka piʻihau no ke kokoke i nā kānaka ʻē aʻe, a no ka maʻemaʻe, a no ka hoʻokolokolo ʻʻana, a keʻakeʻa ia iā ʻoe mai nā mea āu e makemake ai e hana, he mea pono e kamaʻilio me ke kauka a i ʻole ke kauka noʻonoʻo. He maʻamau a hiki nui ke hoʻōla ʻia ka piʻihau pili kanaka, a maʻamau e ʻoi aku ka maʻalahi o nā mea he nui ma mua o ka hale haʻuki ke loaʻa ke kōkua no ia. ʻAʻole ka pono ʻana i kēlā kākoʻo he hōʻʻo ua hāʻule ʻoe i ka ikaika manaʻo. He ala akamai ia e mālama ai iā ʻoe iho.
Inā loaʻa iā ʻoe kahi maʻi puʻuwai a i ʻole kekahi pilikia olakino ʻē aʻe, a i ʻole ua lōʻihi loa ka manawa mai kou neʻe nui ʻana, he manaʻo maikaʻi e nīnau i kou kauka ma mua o ka hoʻomaka ʻana i kekahi mea hou. A laila e hoʻomaka liʻiliʻi, e lokomaikaʻi iā ʻoe iho i ke komo ʻana, a e ʻae i ke koena e kūkulu mai laila.
Nā kumu
- Cleveland Clinic, Gymtimidation: How To Push Through Gym Anxiety
- GoodRx Health, 11 Tips to Overcome Gym Anxiety
- University of Rochester Medical Center, How to Overcome Gym Anxiety